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How to Burn 1500 Calories a Day Some Powerful Ways

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What’s a 1500 Calorie Workout?

Beginning with a simple example – Suppose a 150-pound woman monitors her workout by using the activity calculator from ACE, let it be running, to achieve her target goal she would have to run at a pace of 5 miles per hour for two hours and 50 minutes to burn 1500 calories.

The same time frame needs to be put in burning  1500 calories while cross-country skiing at a moderate pace. It would need three hours and 40 minutes to burn 1500 calories. A casual game of soccer would demand three hours and 10 minutes, while competitive soccer will be approximately two hours and 15 minutes.

Must Read: Burn 600 Calories a Day Weight Loss

Make sure to be aware that these activities differ greatly in the weight of effort that you would put forth in the following activities. Your body configuration and individual metabolism will impact this volume. Humans are not calculators, and any calculations of this nature need to be on the best scientific guess.

Do You Need to Burn 1500 Calories Per Day?

The best method is to start with some physical exercise relatively.

Does the question arise of which one is the most appropriate?

Weight loss specialists do not get exhausted by indicating that for a diet to be successful, it is required to be followed by a good dose of physical exercise. The most appropriate way to lose weight cautiously and naturally, without affecting your health, is that you need to burn the calories between 1500 to 2000 calories a day and in this way, you will be able to lose weight when the calories you burn are larger than the number of calories you obtained.

Read Also: How to lose 15 pounds in a month

But how is it possible to achieve it?

If you think only professional athletes possess the ability to burn 1500 calories per day,  you need to think twice. With the right exercise, you could also burn 1500 calories in less than an hour. A few exercises you can try at your home, without hitting a gym.

Aerobic exercises are the best alternatives as they burn the most calories in a very less amount of time. Weight training, although can also assist you to burn more calories per day as 1 pound of muscle burns more calories at a state than 1 pound of fat.

Burn 1500 Calories a Day Workout

Burn 1500 Calories

Here are a few of the exercises to burn 1500 calories.

To gain benefit from any of these exercises to help you lose weight, you are required to practice them daily, for at least one hour. You can build a routine by adding several of them or choosing one.

1. Running

Running is regarded as one of the finest and most effective exercises when it comes to burning calories, reducing stress, and combating depression. Running for an hour can burn about 600 calories or even more, depending on the magnitude with which you do it.

How Many Steps to Burn 1500 Calories

According to Harvard Medical School, if you weigh around 185 pounds and can run up to a 6-minute mile, you could burn approximately 1500 calories in an hour of running.

If running at 10 miles per hour seems scary, running a 9-minute mile could also burn about 1500 calories — but time would be more in this i.e it will take you almost two hours.

Although, if you only weigh 125 pounds, it would take you around two hours to burn the 1500 calories, even at a 6-minute mile pace.

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2. Biking

Biking is yet another good option for the calorie-burning beast of a workout. If you weigh 185 pounds, two hours on a stationary bike at a healthy pace will burn 1,864 calories.

Road or mountain biking at the same time at the same pace would result in the same caloric results and could be more thrilling.

If you weigh 155 pounds, it will take you around two hours to burn 1,500 calories — at 125 pounds, you will be required to spend 2.5 hours in the burden for the same results.

If you are an eager biker and can pedal at 20 miles per hour, you could burn up to 733 calories in just half an hour.

3. Swimming

Another exciting option is Swimming, which is one of the most loved sports among youths. Swimming laps for 1.5 to two hours can get you to your goal of achieving  1500-calorie-per-day, depending on your weight.

The crawl and butterfly are among the toughest strokes, burning 488 calories in a half-hour for a 185-pound person in comparison to 444 calories in the very same time for the breaststroke or 355 calories for the backstroke. Treading water strongly is just as good as swimming laps in the phase of calories.

4. Rock Climbing

Rock climbing is yet another exciting option  — it would lead to the burning of  976 calories in an hour for a 185-pound person. You could only burn 1500 calories in 1.5 hours while you are proceeding; the downward climb is not as calorie concentrated.

If you are rappelling while rock climbing, you could still burn around  710 calories per hour if you are 185 pounds, but only 460 calories per hour if you weigh 125 pounds. As it will take you ranging 1.5 and three hours to burn 1,500 calories with rock climbing, depending on your weight and magnitude level, an indoor rock climbing gym may get boring at times.

Check out traveling to locations that have outdoor rock formations like Boulder, Colorado, or Moab, Utah.

5. Riding A Bicycle

It is one of the best-skilled sports activities, additionally helping you burn calories, it is also an excellent training to improve cardiovascular functions.

An hour of intense cycling, at an average speed gear, can assist you to burn up to 850 calories. You could perform it on both ways-a stationary bike and a conventional bike.

6. Jump Rope

It is one of the finest and most simple exercises to burn calories in a little time. An hour of jumping rope can help you from burning 700 to 800 calories. Try to jump at an average speed and intensity, which allows you to experience at least twenty minutes of practicing the exercise.

7. Running On a Treadmill

In an hour of running on the treadmill, you could burn up to 700 calories. This is not the only benefit you will acquire apart from this, the practice of this activity will make many muscles in your body to be toned.

8. Zumba

Zumba a form of  Dancing is always regarded as one of the most thrilling, enjoyable, and effective methods to exercise to burn calories.

For the same reason, do not waste a minute thinking and hesitate to look up a Zumba class or organize a meeting of a group of friends to start dancing for a while. In an hour of Zumba, you could burn up to 600 calories.

9. Water Gymnastics

If you have an opportunity of going to a pool frequently,  however, it is not as effective as swimming, gymnastics in the water can also cooperate with the burning of calories and assist you in keeping your body in shape. With this activity, you can burn calories ranging from 200 and 400 calories every half hour.

10. Treadmill

The treadmill can be used for weight loss or just routine exercises. You can do HIIT exercises too on the treadmill. To make it more challenging try inclined walking using a treadmill. Walking or running on an inclined plane burns calories faster. A person with an average weight of 125 pounds can burn 125 calories in 30 minutes by doing a slow-paced walk. While walking at 4.5mph can burn around 200 calories, the same person running at 5mph can burn almost 250 calories. In an hour of running on the treadmill, you could burn up to 700 calories.

Know Your Safe Calorie Deficit Levels

It is suggested to lose a maximum of 1 to 2 pounds per week, with your daily food consumption level at 500 to 1,000 calories less than your weight maintenance calories. This clearly states that you must not develop a calorie deficit greater than 500 to 1,000 calories each day.

There is one caution; calorie intake for a woman should not be less than 1200 calories in a day or for men, it should be 1500 calories until and unless they receive the proper supervision of a licensed health specialist or doctor.

Eating below these levels can lead to severe health issues and a lack of proper nutrients. If you are consuming at the lowest level of suggested calories, then you are required to be extra careful about the type of foods you are consuming. There is much less space for unnutritional foods when you are eating less.

Be Conscious of  Your Calories Burned

Uniformly, when you build a huge calorie deficit through exercise, it is significant to charge yourself properly for your recovery and to regulate energy levels. It is r always recommended to charge up yourself before any workout.

Otherwise, you may not possess the proper energy to obtain the maximum out of your workout. They recommend consuming healthy whole-grain carbohydrates, low-fat dairy products, and fruits and vegetables, as well as prohibiting saturated fat.

During the workout, principally if you are an athlete who takes training for several hours at a time, it is significant for you to remain hydrated. You are also required to incorporate some intra-workout nutrition in the shape of a carbohydrate or protein shake.

After your workout, make sure to recharge yourself with a good amount of fluids, including water or juice, which gives you carbohydrates.

If you are burning a lot of carbohydrates, such as in a 1500 calories workout, you would be required to add additional carbohydrates, which are the central fuel source for your muscles.

In addition to this, incorporate lean protein to assist you in repairing the damage you have done to your muscles and to assist them to build.

Beware of Overtraining

The overtraining syndrome could take place when increased loads of training are not mixed with periods of rest and recovery. The symptoms of overtraining comprise depressed mood, fatigue, and hormonal changes.

 Signs and symptoms of overreaching include feeling drained, stiff, heavy, sore, and no more having fun and enjoyment in your workouts, Without proper rest and recovery, comprising not charging properly, your risks of overreaching are much higher.

If these issues are not directed, then you could experience increased signs and symptoms including irritability, loss of appetite, a loss of menstruation, increased vulnerability to infections and illnesses, and sleep disturbances, among a few other symptoms.


Before starting any exercise beware of the healthy measures

Intending to achieve 1500 calories burned a day, it is significant to understand the signs of extreme calorie deficits and overtraining. If you are a professional athlete, a 1500 calories workout may bring sense to you.


This article is purposive for intended general information and does not mark individual circumstances. It is not an alternative to professional advice or help. It should not be relied on to make decisions of any kind. A licensed physician must be consulted to diagnose and treat any medical condition. Any action you take due to the information on this page is entirely at your own risk and responsibility!

Frequently Asked Questions (FAQs)

Question 1. How many steps does it take to burn 1500 calories?

Answer: One should walk  17.8 miles which is sufficient to burn 1500 calories.

Question 2. How much weight can you lose if you burn 1500 calories a day?

Answer:  It is believed that by burning 1500 calories a day, a person can shed up to 0.45 kgs in a week.

Question 3. How much walking does it take to burn 1500 calories?

Answer: For burning 1,500 calories a person is required to walk 17.8 miles which is 50.8% further compared to the distance needed to burn 1,000 calories.

Question 4. Do I have to burn 1500 calories to lose weight?

Answer: There is no need of burning 1500 calories. Reducing your overall calorie intake can assist you in losing weight with ease, but you need to make sure it doesn’t cause any more health problems like fatigue, headache, etc.

Question 5. What exercise burns the most calories?

Answer: Running is considered to be the best option for most calories burned per hour. Stationary bicycling, jogging and swimming are also excellent options too.

Question 6. How many calories a day do you burn naturally?

Answer: An average person burns approximately  1800 calories a day doing absolutely nothing.

Sharing Is Caring:

Rishi Govind is a nutritionist and nutrition counselor in New Delhi, India. He is a Postgraduate and passionate about his work. Rishi has over 3 years of experience helping people change their relationship with food and their bodies. He specializes in helping people with chronic dieting issues, food allergies and sensitivities, and digestive problems. Rishi's approach is rooted in the belief that everybody is unique and deserves individualized attention. Rishi is passionate about helping his clients feel their best. He is committed to helping them find peace with food and their bodies so they can live their lives to the fullest.

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